Nutrition is key for a healthy liver, however, some fruits are healthier for your liver health than others. In this article, we will look at which fruits are most important when planning a diet that is focused on liver health.
What’s in this article
- Nutrition for liver health
Nutrition for liver health
When it comes to liver health good nutrition is vital. Amsety conducted comprehensive surveys at the largest liver health conventions around the world during 2019. We asked liver specialists to rank the importance of the different factors for liver health 97% ranked nutrition as the most important. Regardless of significant advances in modern medicine, there are no entirely effective drugs that stimulate hepatic function, offer complete protection of the liver, or that help regenerate hepatic cells. Eating a balanced diet is key, in this article we will look at fruits that hold specific liver health benefits and are easy to work into your diet.
Fruits that are high in antioxidants have been proven to aid in liver health. A study conducted on animals in 2014 by The National Center for Biotechnology in Maryland found that the types of antioxidants in berries slowed the development of lesions, fibrosis and the development of scar tissue in liver.
Several other studies have also been conducted with animals by The National Center for Biotechnology that confirmed that cranberries and blueberries (even their extracts or juices), can help keep the liver healthy. The study showed that consuming these antioxidant fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.
Grapefruit is high in vitamin C and supports liver detoxification it’s also low in calories and carbohydrates. Eating grapefruit before a meal can help to limit your appetite which aids in preventing overeating. Grapefruit is high in soluble fiber which helps to lower your blood sugar and promotes regular bowel movements. A study published in the European Journal of Nutrition (2011), shows that naringenin extracted from grapefruit can activate the chemicals responsible for breaking down your fatty acid. This may help to prevent fatty liver disease. Before regularly eating grapefruit consult your physician as it can interfere with certain medications.
Apples are high in pectin, a substance which binds to heavy metals in the body, especially in the colon, which aids in their excretion. Removing heavy metals from the body reduces stress on the liver and reduces the amount of detoxification required.
Grapes contain vitamin C, manganese and are filled with antioxidants. A study by E. Mitchell Seymour, from the University of Michigan Health System showed that three months of a grape-enriched diet significantly reduced inflammatory markers in the liver of rats that were susceptible to obesity. In addition, consuming grapes reduced liver, kidney and abdominal fat weight and increased signs of antioxidant defense, mainly in the liver and kidneys.
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